The Best Home Exercises for Beginners

If you are a beginner in the world of physical exercise and are looking for ways to start working out without leaving home, this article is for you! Working out at home can be practical, economical and, above all, adapted to your pace. Below, we will list some of the best exercises for beginners that you can do at home, without the need for special equipment.

1. Squats

Squats are one of the most complete exercises for strengthening your legs and glutes. In addition to working your muscles, they improve mobility and balance. To start, keep your feet shoulder-width apart and lower yourself as if you were going to sit down on a chair, keeping your back straight.

Tip for beginners: Do 3 sets of 10 to 15 repetitions, resting 30 seconds between each set.

Further Reading : How to Improve Your Squat Posture

2. Push-Ups

Push-ups are great for working your chest, shoulders, and triceps. While they may seem challenging at first, there are easier variations, such as push-ups with your knees on the floor, that can help you build strength gradually.

Beginner tip: Start with 3 sets of 5 to 10 reps, increasing as you gain strength.

Further Reading: Push-ups : Tips to Avoid Shoulder Injuries

3. Plank

The plank is an excellent exercise to strengthen your core (abdominals and lower back) and improve stability. Place your forearms on the floor and keep your body aligned from head to heels.

Tip for beginners: Try to hold the position for 20 to 30 seconds, and as you gain strength, increase the time.

Further Reading : 5 Benefits of Planking for Your Posture

4. Hip Raises (Glute Bridge)

This exercise is great for working your glutes and lower back. Lie on your back with your knees bent and your feet on the floor. Raise your hips until your body forms a straight line from your shoulders to your knees.

Tip for beginners: Do 3 sets of 12 to 15 repetitions.

Further Reading: The Importance of Strengthening Your Glutes to Avoid Lower Back Pain

5. Crunches

Sit-ups are a classic for working your core. Lie on your back with your knees bent and your feet on the floor. Raise your shoulders slightly, contracting your abs.

Tip for beginners: Start with 3 sets of 10 repetitions, focusing on the quality of the movement.

Further Reading: How to Avoid Neck Pain When Doing Crunches

6. Lunges

Lunges are great for strengthening your legs and improving your balance. Take a step forward with one leg, keeping your back knee close to the ground, and then return to the starting position. Alternate between legs.

Tip for beginners: Do 3 sets of 8 to 10 repetitions on each leg.

Further Reading: Lunges vs. Squats : Which is Better for Your Glutes?

7. Superman

This exercise helps strengthen your lower back. Lie on your stomach and simultaneously raise your arms and legs, keeping your chest slightly off the floor.

Tip for beginners: Hold the position for 5 to 10 seconds and repeat 8 to 10 times.

Further Reading : How to Prevent Back Pain with Strengthening Exercises

Final Tips for Your Home Workout

• Maintain a routine: Try to train at least 3 times a week, alternating days to allow muscle recovery.
• Start slow: It's better to do fewer reps with good form than many with incorrect form to avoid injury.
• Listen to your body: If you feel pain (beyond the usual post-workout muscle soreness), adjust your exercises or take a break.

Further Reading: How to Create a Weekly Workout Plan for Beginners

With these simple exercises, you can start creating a workout routine at home that will help you gain strength, improve your fitness, and feel better in your daily life. Remember, the most important thing is consistency. Happy training and see you in the next article.